Iceman's training log

[Iceman1800]

bench

Light day, lots of reps. Wednesday will be a max shirted bench so took it easy today

db b- 30x15 50x15 60x15 70x15 80x10

incline db b 50x10 5 sets

face pulls 5x10

shoulder machine 50x10 70x10 80x10/10

side laterals 20x10 5 sets

kb snatch 5x10

tricep pressdowns 5x10

skulls w/dl mini's bar x10 65x10 75x10/10

band obliques 3x15

 

[Iceman1800]

deads

dl in full gear 495x1 545x1 405x3/3/3

**broken link removed**

leg press 450x5 650x5/5 paused reps

ssb back lifts 250x5 300x5 350x3

glute ham raises 3x10

v-bar pulldowns 3x10

hammer curls 40x10 3 sets

leg raises w/weighted ball 2x10

 

[Iceman1800]

Wednesday night

b 405x1 add phenom shirt 495 off 3board 565x1 off chest - hit uprights but locked out, red lights

kb clean and press 3x10 16kg bells

tricep pressdowns 3x15

roman chair situps 3x10

Thursday morning

face pulls 3x10

band bench 25/25

band pressdowns 50/50

 

[Iceman1800]

Openers

WPC Worlds 11/2 275 master 40-44 class
openers are 655/555/540 rounded to whatever kilo numbers those are

 

[Iceman1800]

bench day

5board 505x2

4bd 475x1

3bd 435x2

2bd 405x1

(all top sets were supposed to be 3 reps)

seated tricep pressdowns 180x10 3 sets

green band pressdowns 2x25

overhead tricep band pressdowns 2x20

plate raises 45#x10/10

seated shoulder press machine 100# x10/10

spread eagle situps w/med ball 15/15

wrist roller 25# x 3 sets forward/reverse

rolling thunder 75#x 10 seconds 100# x 9 seconds

 

[Iceman1800]

rotator hell 10# 1 set

hack squat 90x10 180x10/10 230x10

stiff leg dl w/175# chains-135x5 185x5/5

lat pulldowns 3x10

glute ham raises 3x10

face pulls 3x15

reverse curls 3x10

pinch block 3 sets to failure

decline situps 2x20

 

[Iceman1800]

all sets done w/double mini's

5bd 455x3

4bd 405x3 425x2 http://www.youtube.com/watch?v=m3oQPIOAOGQ

3bd 385x2

2bd 365x2

db rows 100x25 http://www.youtube.com/watch?v=Vi3lWBS1NBk

overhead tricep press 70x10 100x10/10

fat bar pressdowns 70x15 80x15/15

side laterals 45x5 40x5 35x5 30x5 25x5 20x5 all done as one set

bb curls 75x10/10/10

hub grip 10#x10sec 15# x 10 sec http://www.youtube.com/watch?v=JbE-DS9tR2Y

wrist curls 75x15/15

standing ab crunch 5x15

 

[Iceman1800]

blast strap pushups 3x10

incline db- 50x10/10/10

seated shoulder machine 50x10 100x10 150x10 200x10

seated tricep pressdowns 180x10 270x10

trciep pressdowns 3x10

mini band pressdowns 1x100

roman chair situps w/45# plate 2x10

prowler push w/50# 60yards x1 30ydsx2

 

[Iceman1800]

Shoulder surgery tomorrow on right shoulder. Should be out for a few months. I plan on being ready for Masters Nationals next May

 

[Iceman1800]

Tues:
leg raises w/20# ball 3x10
cable obliques 70# 3x10
cardio 30 min

Wed:
front sq 95x5/5 135x5 185x5 225x5
hammer curl 35x7/7/7
db curl 35x7/7/7
grip work
cardio 30 min (intervals)

Thu:
rotator work
5 board press w/dbl mini bands 135x5 225x5 315x3 275x5/5/5
stability ball db b 55x20 3 sets
grappler press 25x10 50x10/10
rear laterals 30x10 3 sets
front raises 20x10 3 sets
fat bar pressdowns 50x15 70x15/15
cable side bends 70x10 3 sets
leg raises w/20# 3x10
standing abs 50#x 20 3 sets
cardio 30 min

Sat:
box sq 315x2/2 405x2/2 455x2
yoke 200#x 1 trip to failure 300#x 1 trip to failure
leg press 300# x38 reps/60 sec
band abs 2x15

 

[Iceman1800]

Sat pm
30 min cardio
leg adduction 3x10
leg abduction 3x10

Sun
rotator warmups
2bd press 135x5/5 185x5 225x5 275x3 315x1
add shirt 365x1 405xmiss
bench off pins (2bd level) 225x3 245x3
fat bar pressdowns 70x10/10/10
side laterals 20x10/10/10

Mon
ssb back lifts 150x5/5 200x5 250x3 300x1 320xmiss/1
dl w/dbl mini bands 185x11 reps 60 sec
glute ham raises 10/10
lat pulldowns overhand 3x10 underhand 3x10
shrugs 225x20/20 mistake doing these, irritated bicep tendonitis
bent rows 135x10 3 sets
bb curls 3x10
leg raises w/15# ball 15/15

Tues am
30 in cardio

Tues pm
rotator warmups
face pulls 50# x10 5 sets
shoulder horn 3 sets of 15
military pin press nose height- 95x5/5/5
skull crushers light 3x15
side laterals 3x12
cable obliques 3x15
oerhead tri extension 100 total reps- sets to failure, rest 20 sec between sets
wrist roller 50# x 3 sets forward/reverse
30 min cardio

Wed
conan wheel 180# x40m 270x40m 360x20m 450x20m http://www.youtube.com/watch?v=Ng8XplFFRFo
360x20m 270x20m 180x60m/60m
standing low cable rows 3x10

Thu:
rotator warmups
bench off pins ~2" off chest 135x5 185x5 225x5 275x3 295x1
~5" off chest 315x3 365-miss
sled drag w/blast straps (first time, love these)
*front raise drag 25# x50/50' 50x50/50' face away from sled
*side raise 50#x50/50/50/50' facing sled
*low flyes 50x50' 4 trips face away
*tri ext 50x50/50' face away
*front raise 50x50/50' face sled
leg raises 20# x10 3 sets

cardio 30 min

sat:
cambered bar box sq w/choked green wrapped around top of plates
225x2/2/2 275x2 315-miss
speed deads 335x1/1 add 2 chains x1/1 add 2 more chains 1/1
abs 3x20
cardio 30 min inerval style

Sun:
rotator warmups
b barx20 135x10 185x5 225x5 add 2bd 275x1 315x1 add shirt 365x1 425x1 475-miss left shoulder has no drive due to tendonitis
db b 35x15 4 sets
seated machine press 90x20 3 sets
log press logx5/5/5
side laterals 20x10/10/10
face pulls 3x10
db rollbacks 35x10/10/10
seated tri machine 3x10 heavy

 

[Iceman1800]

Sun pm 30 min cardio

Mon:
rack pulls 135x5 225x3 315x1 405x1 add belt 455x1 495x1 530x1
http://www.youtube.com/watch?v=F7yF_7XowGQ
leg press 250x10 450x10 650x2
lat pulls 3x10 each overhand, underhand, v-bar, standing
bent rows 135x10 155x10/10
t bar rows 90x10 3 sets
low cable rows 100x10 3 sets
hypers 3x10
bb curls 75x10 3 sets
db curls 30x7/7
leg raises w/20# 3x10

Tues:
cable side bends 3x15
band abs 50 reps
shoulder horn 2x15
cardio 30 min

Thu:
rotator warmups
reverse blue b- 135x20 225x10 315x5 365x1 405x1
add shift/2 board 455x1 475x1 495x1
1 arm tri pressdowns 5x10
strict push press top end 135x3/3 185x3 205x1
paul dicks press 3x10
sled drags 2 trips 50 feet each 35# on sled
front raise http://www.youtube.com/watch?v=spbXJODYu18
side laterals http://www.youtube.com/watch?v=Tgn-7iF0BDY
chest press http://www.youtube.com/watch?v=iPgTjC_DIkE
tricep extensions http://www.youtube.com/watch?v=pyKU39XSSmQ
roman chair situps 3x10

 

[Iceman1800]

Currrent bwt 260#, plan on lifting in the 231 class in June Ohio strongman comp

Sun:
12" log press strict- 90x5/5 110x5 130x1 140x1 150-miss 90x5
seated machine press 60x15 110x10/10/10
rear laterals 30x10 3 sets
bench press 135x10 185x10 225x10
seated tricep pressdowns 3x10 medium weight
band abs 3x10
cardio 30 min

Mon:
18" dl 135x5/5 225x5 315x1 405x1 hook grip add belt 455x1 add straps 495x1 525x1 545-miss/miss (this is one of the events at the comp, straps are allowed. I need to get this over 600# to be semi-competitive)
backwards sled drag 145#x200' in 67 seconds
lat pulldowns underhand grip 100x10 150x10/10
HOH sled pull 100#x50' 24/27 sec 125#x50' 33 sec
v-bar pulldowns 100x10 3 sets
standing lat pulldowns 70x10 3 sets
band leg curls 20/20
hypers 3x10
axle hang cleans 80x10 100x5 150xmiss/3
hammer curls 35x7/7/7
axle curls 80x10/10/10
pinch block 2 sets per hand to failure
cable side bends 3x10
roman chair situps 3x10

 

[Iceman1800]

Mon pm 30 min cardio

Tue:
rotator work, neck work

Wed:
b-95x10/10 135x10/10 185x5 225x5 275x1 315-miss 225x5
db b 100x5/5/6
inc b- 95x10 115x10/10
seated mil press 65x10 85x10 105x5 125x5/5
arnold press 30x10/10/10
front raise 30x5 35x5 40x5/5
face pulls 50x10/10/10
mini band mil press 41 reps in 60 sec
fat bar pressdowns 70x10 80x10 4 sets
cable side bends 100x10/10
skulls off pins 3x7
cardio 30 min

Thu:
front sq 95x5/5 135x5/5 185x5 225x5 245x5 265x3
side to side lunges 40x5/5
18" dl w/ twice dbl mini bands 225x1 315x1 365x1 405-miss 225x14 in 60 sec
backwards sled drag 145# x200' 100# x 200"
lat pulldowns o/h 3x10 u/h 3x10
leg raises w/20# ball 3x10
wrist roller 3 sets forw/rev
30 min cardio

Fri 30 min cardio

Sun:
rotator work
b 135x5/5/5 185x5 225x5 235x5 245x5 255x5 265x5
inc db b 40x10 3 sets palms facing
push press 135x3 155x1 175x1 185-miss 155x5
rear laterals 35x10 3 sets
overhead tri ext drop set st @ 65# end @ 35# 100 total reps non -stop
roman chair situps 3x10

 

[Iceman1800]

Sun pm 30 min cardio

Mon:
sq 95x5 135x5 185x5 225x5 275x3 315x3
dl 225x3/3 315x1 405x1 add belt-455x1 495xmiss/miss??
dl off 3" block 405x1/1
yoke 170x75'/75' 260x75'/75' 350x75'/75'

Tues:
shoulder horn 3x12
lat pulldowns 3x10 o/h 3x10 u/h 3x10 standing
low cable pulls 3x10
t-bar rows 3x10
db rows 50# x 25 (no shoulder pain on these finally)
leg raises 3x10
bb curls 3x10
reverse curls 3x7
db curls 3x7
behind back wrist curls 3x15
cardio 30 min

Wed:
b 135x5/5 185x3 225x3 275x1 285x1 295x1
db b 100x7/7/7
axle push press 80x5 130x3 150x2/2/2/2/2 woking on leg drive, getting better
face pulls 3x10
overhead laterals 3x10 (light)
kb clean/press 40x7/7
kb press 50x7/7
wide grip skulls 3x10
side laterals 3x10
tricep pressdowns 3x10
spread eagle situps 3x15
30 min cardio

Thu:
front sq 185x5/5/5
yoke 260x75/75 350x75/75 400x75/75/75/75 260x75/75 distance is much closer to 100 feet but I round down on numbers
http://www.youtube.com/watch?v=1eM4o__oh3Y

30 min cardio

Fri:
shoulder horn 3x10
rotator internal/externals 3x10
standing lat pulls to chest 3x10
u/h grip lat pulldowns 3x10
bent rows 135x10/10/10
seated db curls 3x10

 

[Paul Bunyan]

Be careful with using that yoke 2x/wk. That thing can be brutal. If I do it I usually end up somewhere between 7 and 800lbs for a 50' trip. I've been doing 3 days in the gym and one event day per week. I usually hit 3 and sometimes 4 events. Try to get yourself a tire too. Your neighbors will think you are crazy but who gives a shit.

PB

 

[Iceman1800]

I just used it twice this week cuz it was new. I didn't plan on using it Monday but I just put it together and decided to give it a whirl. I'm still feeling it today

 

[Iceman1800]

Sat;
30 min cardio

Sun:
db b 25x15/15 40x15/15 60x15/15
12" log press 90x5/5 110x5 130x3 140x1 160x1 170x1 180-miss 110x5 working on leg drive, still a ways to go
seated machine press 90x10 140x10/10
side laterals 20x10/10/10
seated tricep pressdowns 3x10 heavy band tension
standing band abs 3x10
sledgehammer off tire 3 sets of 10 each side

 

[Iceman1800]

mon:
18" dl's warm up using both sumo and conv styles.
worked up to 500x1 and 550-miss sumo
went back down and worked up to 550x1 conv
http://www.youtube.com/watch?v=dyDBF6YNdkc

leg press 250x10/10 450x10 650x4


mon pm 30 min cardio intervals

tues:
shoulder horn 5#x15 10#x15 15#x10
internal/external rotators 3x10
shoulder traction
underhand grip lat pulldowns 3x10
standing low cable rows u/h grip 3x10
bent rows 135x10 3 sets
bb curls 5x10
db curls 3x10
leg raises
tried doing wrist roller but rope broke

30 min cardio elliptical

 

[Iceman1800]

wed:
bench 135/10/10 185x5 225x5 245x5 255x5 not strong at all today
lockouts 315x5 365x3 415x2 465x1
inc db b- 40x10 50x10 60x10
seated pin press 135x5/5/5
rear laterals 30x15 3 sets
db press 35x10 45x10 50x8 palms facing
fat bar pressdowns 50x20 70x12/12
db rollbacks 40x10 3 sets
wrist roller 60# x 3 sets for/rev
roman chair situps 3x10
30 min cardio

Thu:
yoke 170#x200' 260x200'
yoke/farmers medley 400/180# 50' each 3 trips
http://www.youtube.com/watch?v=5MYHUtDYb1Y
hand over hand pull 145#x50' / 50'
sled drag 145# x 200' 100# x 200'
18" axle dl 350#x17 reps 60 seconds
http://www.youtube.com/watch?v=NxSHrEmgooQ
hypers w/mini band around neck 3x10
rolling thunder 110# x1 115x1/1 100# to failure
standing band ab pulldowns 3x30

cardio 30 min

Sat:
lat pulldowns 3x10 o/h grip 3x10 u/h grip
stiff arms pulldowns 3x10
standing lat pulls to chest 3x10
box sq 225x2 315x2 365x2/2/2 405x2/2
cambered bar gm's 135x5/5 225x5
reverse hypes 2x10